Cognitive Behavioral Strategies

Lynne S. Gots, Ph.D.
Licensed Psychologist

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202-331-1566

2440 M Street, NW
Suite 710
Washington, DC 20037

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OCD in The Age of #MeToo

By Lynne Gots, posted on February 3rd, 2018.

OCD is like an opportunistic pathogen, invading hosts with weakened immune systems. So it’s not surprising to see it thrive and spread when daily news reports stoke uncertainty and fear in those who are vulnerable.

The recent spate of revelations about sexual misconduct among the rich and famous, along with controversial reports in the last few years of a campus rape crisis, have brought a new demographic into my practice: young men in their twenties who worry about committing or having committed a sexual transgression.

Some of these men have been accused—and all exonerated—of inappropriate touching, nonconsensual or consensual but inappropriate sex with colleagues, students, or classmates; others live in fear of having a casual sexual encounter from their past surface and become fodder for an accusation.

OCD is having a field day.

As reporter Emily Yoffe chillingly details in a series of articles in The Atlantic , Obama-era federal directives governing the handling of sexual-assault allegations have prompted universities to craft vague and overarching definitions of sexual assault designed to protect the (mostly) female victims while stripping the accused of their right to due process. The Kafkaesque scenarios Yoffe describes—such as a third party accusation in which a friend reported her roommate’s boyfriend as an abuser and the alleged victim, refuting the claim, was told she was in denial– create the perfect medium for OCD to flourish.

Let me be perfectly clear. I am in no way minimizing the trauma experienced by assault victims. I believe charges of rape on college campuses should be taken very  seriously. They should be investigated thoroughly and, if the evidence points to a crime, prosecuted in a court of law. And I am not excusing the predatory behavior of the Harvey Weinsteins who have abused their power to intimidate and sexually exploit women.

But the men with OCD I see in my practice are not predators or rapists. In fact, most share two thinking patterns common in people with OCD: an excessive sense of responsibility and a highly developed sense of morality. They worry about causing harm and about being bad people even though, in the paradoxical way of OCD, they’re actually good people with a strong—perhaps even excessively rigid—moral compass.

So, no, I don’t secretly question if they might have done what they’ve been accused of or fear being accused of, just as I know with a reasonable degree of certainty that the people with OCD who confess to me their fears of being pedophiles are not a danger to children.

As with all OCD worries, however, facts and probability do little to assuage anxiety. So the challenge is to acknowledge the possibility of a dreaded occurrence—such as a false accusation–while not letting fear get in the way of living.

While it’s hard to push back, I can recommend a few guidelines to follow if you’re consumed by worries of being unjustly accused of sexual assault.

  • Don’t try to convince yourself that your worst fear is unlikely to materialize.
  • Don’t review the past for possible evidence of transgressions.
  • Don’t ask friends and family for reassurance.
  • Don’t scour Facebook posts for evidence that an ex might be angry with you.
  • Move forward with relationships rather than avoiding them.
  • Treat prospective or current sexual partners with respect, not suspicion.

Shakespeare said, “Misery acquaints a man with strange bedfellows.” Resist the temptation to lie down with OCD.




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Posted in Anxiety, Obsessive Compulsive Disorder |

Seeing Anxiety as an Opportunity Instead of a Threat

By Lynne Gots, posted on August 22nd, 2017.

My newly rescued terrier Dewey is, in almost all ways, an excellent dog. He’s energetic, inquisitive, friendly, and affectionate. But when we’re out walking and he spies another dog, he turns into a whirling, barking Tasmanian Devil. Luckily he weighs only eighteen pounds—any bigger and he’d knock me off my feet. Still, the prospect of a surprise canine encounter made me dread our daily outings.

So I signed up for a Distracted Dog class. I already had been working on undoing some of the bad habits Dewey had acquired over the seven years of his life before coming to us. He’s learning how to wait for his food, lie down instead of jumping up and begging, and walk on a leash without pulling. The challenge now is to keep his attention on me in more stressful situations.

Before the first day of class, our instructor asked us to send her a hierarchy of our dog’s top five distractions, much like the hierarchy of anxiety triggers used in CBT for exposure and response prevention. At the top of Dewey’s list was “seeing another dog approach while on a walk.”

In treating anxiety, I help people stop avoiding and start approaching what they most fear. I needed to apply the same mindset to changing my dog’s (and my own) reactions to the stimuli that send him into a frenzied display of doggie frustration.

So, instead of anxiously scanning the environment for other dogs in order to do an about face before Dewey spots them, I’ve started looking for ways to practice building his self-control. As a result, I’ve observed a dramatic change in my own (if not yet Dewey’s) emotional reaction. I’m excited instead of tense when I see neighbors out walking their dogs. I now interpret a potential trigger not as a threat to steer clear of but as an opportunity to seek out.

If I were drawing only from my personal experience, my method wouldn’t carry much weight. But the results of several research studies support my anecdotal evidence. Saying, “I feel excited” instead of attributing physical arousal to anxiety—a technique called “anxious reappraisal”—can improve singing, test-taking, and public speaking performance by putting people in an “opportunity mindset” even though the physiological markers of anxiety such as increased heart rate and cortisol levels remain elevated.

In fact, you don’t even need to tell yourself you’re excited; just believing that anxiety can improve rather than impair performance helped test takers score higher on the GRE. It’s a trick actors often use to cope with stage fright. Those who are successful don’t necessarily feel less nervous. But they’re able to view the fluttering of their hearts and rumbling of their stomachs as feelings that give energy to their performance.

Confronting anxiety is hard. You can’t make progress unless you’re willing to face the situations you fear. But changing the way you think about arousal might make it a little easier to rise to the challenge.




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Posted in Anxiety, Dogs |

How to Get through Trying Times without Losing Your Mind

By Lynne Gots, posted on January 22nd, 2017.

As a cognitive-behavioral psychologist, I teach people how to handle distress by changing the thinking patterns and behaviors that negatively affect their emotional well-being. The inauguration of the new President has stirred up strong feelings for many on both sides. So it seems fitting to offer some coping advice for weathering this highly polarized and emotionally charged political climate.

First, I’d like to correct one misconception. Contrary to what many journalists reported during the campaign and following the election, I haven’t seen an uptick in referrals due to anxiety about the new administration. My practice is just as busy now as it’s always been, but no one has contacted me specifically because they can’t deal with the current state of affairs. To be sure, discussions about politics and heated emotional reactions have come up frequently during recent therapy sessions–I work in DC, after all, and see many lobbyists, lawyers, Hill staffers, and Federal employees from both ends of the political spectrum. But anxiety, for those who are prone to it, tends to attach itself to whatever happens to be in the headlines of the moment. Today it’s the roiling political climate; at other times it’s been Anthrax or West Nile Virus or bedbugs. The important point to remember, as I’ve noted before, is that the content of anxiety is irrelevant in learning how to manage it.

1. Practice selective avoidance

Although I don’t typically encourage avoidance as a way to reduce anxiety, I do advise managing triggers strategically. So if you know reading the Comments section of a blog post or news article will send your blood pressure through the roof, skip it. Likewise with Facebook and Twitter. You already know what the people you follow think, so you won’t be missing anything important.

2. Limit the time you spend reading the news

For any compulsive behavior–and checking the news for a media junkie can become as uncontrollable as washing for a germophobe–coming up with a reasonable schedule can help dampen the urge to check and keep your emotional reactions from coloring your entire day. If this is a problem for you, try limiting the number of sites you read to two or three major news outlets; don’t go on your phone the moment you wake up; decide only to look, say, after breakfast, lunch, and dinner– and never before bed.

3. Challenge your thoughts 

A standard CBT technique is to identify cognitive distortions contributing to intense, negative emotions such as anger, anxiety, and depression. Two common distortions, labeling and overgeneralization, may lead to anger towards those whose political beliefs differ from our own. In a Pew Research Center Poll, Republicans attributed these qualities, ranked from highest to lowest, to Democrats: close-minded, immoral, lazy, dishonest, unintelligent. The view of Democrats towards Republicans differed only in the order of the ranking: close-minded, dishonest, immoral, unintelligent, lazy. Clearly, such sweeping generalizations and negative labels create acrimony and even hatred of The Other.

4. Practice mindfulness

Railing against what should or shouldn’t be happening can make a difficult situation unbearable. As a Buddhist saying goes, “If you get struck by an arrow, do you then shoot another arrow into yourself?” The Second Arrow–our reaction to a bad event–only adds suffering to the pain. We can cope more effectively if we adopt an attitude of acceptance. Keep in mind that acceptance doesn’t mean liking the status quo or giving up. It simply involves seeing things for how they are without judgement.  Dialing down our emotional reactivity allows us then to make more clear-headed decisions about the course of action we want to take.

5. Cultivate compassion 

Attempting to understand another’s point of view, even if you never arrive at any common ground, can help you feel less angry. Berkeley sociologist Arlie Hochschild, a Progressive academic who couldn’t be more different from the residents of St. Charles, Louisiana, where she embedded herself during a 5-year study, scaled what she calls “the empathy wall” to understand the economic and social forces that led them to embrace the Tea Party. Over time she came to see them as people rather than stereotypes. They, in turn, came to accept her as a human being rather than dismissing her as a “West Coast liberal.” In the end, they developed a mutual respect for each other even though their political positions never changed.

Emotional resilience requires the ability to see moods as transient, like the weather. We can apply the same approach to preserving our sanity in today’s stormy political climate. Lay in ample reserves of acceptance, empathy, compassion. Take constructive action. Batten down the hatches. And wait for the hurricane to pass.




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Posted in Acceptance and Mindfulness, Anxiety, Cognitive-behavior Therapy |

This blog is intended solely for the purpose of entertainment and education. All remarks are meant as general information and should not be taken as personal diagnostic or therapeutic advice. If you choose to comment on a post, please do not include any information that could identify you as a patient or potential patient. Also, please refrain from making any testimonials about me or my practice, as my professional code of ethics does not permit me to publish such statements. Comments that I deem inappropriate for this forum will not be published.

Contact Dr. Gots

202-331-1566

2440 M Street, NW
Suite 710
Washington, DC 20037

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If you don't receive a response to an email from Dr. Gots in 48 hours, please call the office and leave a voicemail message.

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© 2008-2018 Lynne S. Gots, PhD. Photographs by Steven Marks Photography.